Thanks buddy I’m not even coming back anymore. I’m in undiscovered territory at the moment
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30 October 2019
Deadlift 315x4 @ 7
Floor press 205x4 @ 9.5
Front squat 225x4 @ 8 (I wanted 6, but my grip slipped off and I would have dropped it)
Chin-ups 25
Chest fly 2x15
Front / side / rear raise 2x20/20/20
Curl 2x20
3 November 2019
Pin squat // Chin-Up 6
275x5 @ 8
Bench // DB Curl 10
215x6 @ 9.5
BTN Push Press // Standing Ab wheel 1
155x6 @ 9
(trying to up my standing ab wheel game)
5 November 2019
2” deficit deadlift
295x5 @ 9
Close grip bench
205x10 @ 9
Snatch grip deadlift
185x6 @ 6.5
Standing Ab wheel with bounce 10
Upper back 50
Push assistance 40
Reverse hyper 20
Stair stepper 10 minutes
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Congrats man! Where was the “YOLO” lift after this one at RPE11?
Oh, that’s just my dumb ass that can’t take a small PR and leave…
Nice work with the squat rep PR as well.
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Thanks man! Yea I could have certainly pulled 405 and likely more, but my back would have rounded. I didn’t want to re-tweak anything haha
7 November 2019
Squat
335x5 @ 11 PR @littlesleeper here it is lol
1 count pause bench
205x5 @ 9.5
195x5 @ 9
Reverse hyper & GHR
2 count pause bench
185x4 @ 8.5
185x4 @ 9
175x4 @ 8.5
175x4 @ 8.5
McGill Curl-Up
BPA
Ab wheel
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2 Likes
10 November 2019
Deadlift
315x5 @ 9
Pin press (slightly above chest; wide grip)
225x3 @ 9
215x3 @ 10
BPA 200
High bar 303 Tempo squat
225x7 @ 8
210x7 @ 9
Ab stuff
underhand lat pulldown 2x15
dips 1x15
lateral raise sitting sideways on bench 2x12
front raise 2x15 // lateral raise 2x15
barbell curl // tricep pushdown
A lot of PRs going on in here. I’m in.
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Thanks boss glad to hear it. I’m firmly in PR zone for lower body, very close to PR zone for bench press and OHP. I’ll pay a visit to your log as well 
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12 November 2019
BPA 100
Squat
345x4 @ 9.5 PR
Pull-Ups 30
Reverse hyper
Bench touch n go
225x5 @ 9.5
215x5 @ 8
215x5 @ 7.5
215x5 @ 9 (only rested a minute and a half to artificially increase the RPE)
Close-grip incline bench
185x7 @ 10 (whoops)
175x7 @ 10 (double whoops)
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I know y’all are feenin for a video
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Nailed it
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14 November 2019
Rack pull (below knees)
365x4 @ 8
(it’s hard to estimate this because it was easy but my back rounded and I couldn’t keep it straight; I’m erring on the side of caution, following the motto “don’t be a dumbass” to avoid my previous mistakes)
315x4 @ 8
(same bullshit; maybe I should incorporate some extra exercises? Low back is certainly the limiting factor on my deadlifts too. Maybe my abs are just weak idk)
Close grip bench
205x7 @ 9.5 (chest is sore as hell today)
195x7 @ 10
Chin-Ups 30
Reverse hyper
Ab wheel 30
@simo74 @littlesleeper @mortdk do you guys have any tips for low back strength / abs? I’m not sure why my back is rounding on my deadlift. It’s always the limiting factor by far
I might ask @MarkKO to chime in here. The back rounding could just be that your bracing is not good or your lats are not locked on. A video might help.
For abs, an wheel roll outs, landmines, leg raises, Russian twists, there’s lots of options.
Lower back, maybe good mornings or hyperextentions.
To be honest, I don’t really do any specific movements for lower back. Maybe I should !!! Lol
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Without video it’s really impossible to tell what is or isn’t going. Usually lower back rounding is because bracing is off, which needs fixing. If it’s upper back rounding then it’s much less problematic providing the lats are squeezed tight enough that the bar doesn’t drift out.
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17 November 2019
Lower warm-up
Squat
315x3 @ 10 (hmm… not sure what’s going on; maybe accumulated fatigue)
Upper warm-up
1 count paused Bench
225x3 @ 8.5
210x3 @ 8
210x3 @ 8
Reverse hyper
3 count paused Bench
195x5 @ 8.5
175x5 @ 8.5
175x5 @ 10
Stair stepper
Hey Rat, I’ve had lower back pain before, but never issues with strength (upper back is typically the weakest link in my chain). I would tend to agree that bracing is often the issue with someone who begins rounding their lower back.
I like hanging abs, ab wheel, dragon flags and other abdominal movements that focus on hard bracing. More recently I’ve been doing planks, and while I haven’t been able to see direct carryover yet, I think they are another good movement if you suck at them like I do.
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